Day 60 Progress Pics for P90X3!!

Wow was Block 2 fun for P90X3!!

So I'm following the Mass Schedule because obviously, I didn't want to lose anymore weight. I wanted to gain some MUSCLE!! Girls, seriously don't be afraid to lift! You won't get bulky like a guy. We're not built that way. We don't have enough testosterone to do that and look like Arnold ok! Muscles will give you a great shape, some definition and wait WHAT?! It burns more calories? YUP. The more muscle you have, you continue to burn calories even when you're not working out! Ok... go LIFT NOW! :-)

Anyways... so my Mass Schedule, I had 2 upper workouts and 2 lower workouts each week. With Yoga on Wednesdays and a mixed martial arts type routine on saturdays. Sundays I always did Dynamix which is stretching with movement! VERY MUCH NEEDED :-)

My favorites were the Eccentric Uppers and Eccentric Lowers. SO, when you lift, normal you just lift it up and down, BUT with eccentric type work, you're working with the negatives! SO... makes just the regular simple moves such as a curl, that much HARDER. You're putting 40% more stress on the muscle because when its contracted, you're holding that position for 3 counts. With this type of movement, your going to get more gains and more strength. Indeed I definitely feel stronger!! It was done with everything from pull-ups, push-ups.... to squats and lunges... plyo push-ups... etc!! You name, Tony Horton elevates it and brings you to a new level of CHALLENGING!!

I do have some AWESOME victories that I've accomplished along the way. And so since we're using weights, I have to write down the pounds that I use so that I can either improve or just challenge myself to do better the next time! Since I was following the Mass Program and wanted to gain some muscle and healthy weight, I definitely wanted to lift heavy. Not too heavy where I was sacrificing my form and risking injuries. So writing them down and keeping track of them the old fashion way by pen and paper was very helpful! Whats great about Team Beachbody, they have all the forms that you need to print off any of the worksheets for any of the programs you have! AWESOME! Thank you Beachbody for making life just a little bit easier! So throughout the whole program, I've slowly been increasing my weights which I'm proud of! Everytime I get to the end of the exercise, if I'm not struggling enough, I'm increasing for the next time. It's working for my definition definitely!

So... I'm not very flexible so I knew X3 Yoga was going to be quite a challenge for me.. BUT I'm always up for the challenge! So there was this move called Ted's Chair... or what true Yogis and Yoginis know, it's known as flying crow. It took me from DAY 1 (or whenever the first day I tried X3 Yoga in the program) to get this move. GUESS WHAT?!!! I GOT IT!!!! I didn't even practice it EVERYDAY! I did it when it was on the schedule.. but I really do think the program helped me to become stronger. My core was stronger... my balance was on point.. and I was just stronger ALL AROUND!! Here is proof that I can do the move! Oh and I've gotten more flexible as well :-) Quite an accomplishment that I'm proud of! There's my kitty always supporting me haha!

So this Block for my month 2 was super fun... I definitely have gotten stronger for the past 30 days and I cannot WAIT to see what Month 3 brings for me!!! Day 90 and P90x3 GRAD here I come!!!

Here are my results!!

 I am always looking for more people to join me in my challenges as the challengers are the ones that push me and motivate me each and every day! Nobody is perfect, we all have to start somewhere. Never compare your Chapter 1 to somebody else's Chapter 21. All our goals are different and that's just the thing. We're all there to help each other get to those goals and reach the finish line. I can't even put into words the transformations I've seen a lot of people go through in these challenges. Each and every day, I'm making myself a better version of me.

So please continue to follow my journey. I'm not competing for anything, I am here to save my life and help others!

FRIEND REQUEST ME ON FACEBOOK

or

EMAIL ME @ macosta8684@gmail.com

PiYo from CHALENE JOHNSON!

PiYo IS HERE!!! DEFINE YOURSELF NOW!

Chalene Johnson does it AGAIN!! 

From the creator of workouts such as TurboFire, TurboJam, Chalene Extreme... etc comes a new workouts program called PiYo!

What is PiYo?

It's a high intensity, low-impact workout. Chalene Johnson took the very best pilates and yoga inspired moves and cranked up the speed to give you full-throttle cardio, strength and flexibility training all at once. ALL while staying LOW IMPACT! PiYo packs it all into each workout so you can build lean muscle mass, as you're burning crazy calories.

How does PiYo work?

You'll use your body weight to perform a series of continuous, targeted moves, to burn fat as you redefine every single muscle. 

NO WEIGHTS

NO JUMPS

JUST HARDCORE RESULTS

The Result?

Problem areas become no problem. You can get sleek, long arms, sexy flat abs, a tight lifted butt and the confidence that comes from knowing you're at your best!

What does the PiYo Workout Kit Contain?

8 workouts on 3 DVDs, plus a bonus workout if purchased through a Beachbody Coach(ME!)

Challenge Pack will also include 30 Days worth of Shakeology, FREE Coach, Nutrition Guide and Tape Measure. Also FREE enrollment into my Exclusive Accountability Group.

Workouts range from 25-45 minutes!! Everybody has time for that :-)

WANNA BE ONE OF THE FIRST TO OWN THIS WORKOUT?!! Go to this link and enter your email so that you can be one of the first to receive details on when this program launches!! Don't let it sell out and have to wait for it to come off of BACKORDER! BE THE FIRST TO OWN ONE!

Click on link below to enter your EMAIL:

http://www.teambeachbody.com/promotions/piyo-email-collector?referringRepId=323079

Want a chance to win a FREE Copy of this PROGRAM when it launches in June?!

Message me for Details on how you can be put into the running to win this program for FREE!

Email me at macosta8684@gmail.com for me details

OR

FRIEND REQUEST me on FaceBook

Get you FREE Team Beachbody Account Today so I can be your FREE Coach NOW!

Couples CHALLENGE!! Benefits of working out as a COUPLE!

Should couples workout together? Yay or Nay?

There's plenty of research out there that states that exercise is important and gives you many benefits to help you live a long and healthy life. No doubt about it! But what about doing it as a couple to possibly enhance your love life? True or False?

You've probably already heard the saying, "A couple who workouts out together, stays together" right? Is it true or are they just saying that?

I will tell you from my experience.... it's TRUE!!

ACCOUNTABILITY
One reason I think this is true is because, you have somebody there to help motivate you and push you when you don't feel like getting up and doing the workout! Your accountability lives with you, so you have no excuses. They can literally push you to do your workout! Couples who work out together are 7 times more likely to stick to the program and be consistent than people who just work out by themselves. Think about it. When you go to the gym right after the New Years, the gym is PACKED right?! Then probably by end of Feb beginning of March, the numbers slowly dwindling until the same people that really are the consistent gym rats are still there. Why is that?! They lose motivation and they don't have anybody to keep them accountable. They stop going, oh nobody will notice. But if it's a couple, the other one will notice or just push them to not quit before they even think about it.

Not only with the workouts but eating will definitely be helpful when you're both trying to eat healthy. It would make it much harder to eat healthy when your significant other is eating pizza, wings and beer right?!

Improved Relationship
Because both of you are going through the same challenges, this will help to make it stronger. When you make goals together and help each other move towards those goals, you are forming more bonds and rekindling that fire again. It also gives you that quality time that only you 2 can share as you get closer. Those sweaty sessions too could get hot and steamy if you know what I mean :-) wink wink lol. But true story, you do get stronger!!! Relationship strong and muscle strong!

Help You Achieve Your Fitness Goals
According to an article on psychologytoday.com, when your partner knows how important it is for you to reach your goals, they are more likely to help you towards it! Whether it be trying out a new workout with you or just being more active in general. A recent study of couples showed that average-weight husbands who care about fitness engage in more physical activity when their wives offer more supported health related comments. And it makes the process more fun having somebody there to offer you the support that you need when times get rough and challenging! 

Both me and my husband LOVE food. But when I was struck with the news that I have High Blood pressure (Hypertension), I was devastated. I'm a nurse so I knew what I had to do. We're the worst patients though because we don't practice what we preach. I knew this whole time I should be watching what I ate. Both my parents have high blood pressure so I knew genetics was gonna catch up to me eventually. But I didn't do anything about it until it was actually a problem. Bad idea. So when I decided I was going to change my diet, no salts added to anything and going towards more of a vegetarian diet, I was scared! I knew that my husband didn't need to do anything with his diet, but what surprised me was he actually started reading this book about nutrition and he's the one that made the first steps into changing our diets! I was surprised but it definitely makes it so much easier when he knew how important this was to me! So kudos to my husband for helping me with this change!

Friendly Competition
Who doesn't like to engage in friendly competition? Not only does being competitive make it more fun, it also pushes you harder and get to your goals faster! You can push each other, give feedback and tips to help you with certain exercises. 

Me and my husband are just competitive in nature. We first did the Beachbody Challenge of T25 together at the beginning of this year and he was actually chosen as one of the daily Beachbody Challenge winners. He won $500 just for doing the challenge! And I was definitely happy for him, but jealous at the same time lol. Of course I would have loved to win that money as well because I'm just so competitive, but now I'm pushing myself even harder so that I can get awesome results from my current challenge!

SO because I enjoy working out with my husband so much, I'm am holding a SPECIAL COUPLES CHALLENGE FOR THE MONTH OF JUNE!!!

All you need is a Beachbody Fitness Program and Shakeology!! What you bring to the table is up to you and your partner! Winner will get the CASH PRIZE (which every time I have a couple entered into the challenge, a percentage of my commission will go towards this pot. Winner takes all!)

Winners will be selected based on a points system. So the more you participate, the more points you earn.

Before & After Photos need to be submitted to me. (not required to post to the group, everything will be kept private. But sharing is encouraged)

Before & After Measurements need to be submitted as well.

Final transformation photos will be judged by 3 random coaches :-)

For more info email me @ macosta8684@gmail.com

OR

Make a FREE Team Beachbody Account on my account at www.teambeachbody.com/mellymel8684

OR

Purchase your challenge pack through my website www.teambeachbody.com/mellymel8684 and click on Beachbody Challenge, then click on Challenge Packs and select your fitness program and pick your Shakeology!!

Don't forget to FRIEND REQUEST me on FACEBOOK!

Coconut Oil and How it May Benefit You!

So I've been hearing lots lately about how awesome coconut oil is, but then of course there are also mixed reviews. I actually first heard about it in the 21 Day Fix Program because Autumn Calabrese swears by it. She even had it in her 3 Day Quick Fix program a couple times a day which was really suppose to rev up your results in only 3 days!! So of course I got interested in learning more about this wonder oil. 

It's also been given a bad rap because some say that it's unhealthy for you because it can increase your cholesterol levels and contribute to heart disease. But of course, more facts explain that this isn't true. In fact, it actually contains no cholesterol and can actually help to reduce serum cholesterol and actually is a heart healthy food that can keep your body running better in many ways!

So what is coconut oil?
It is the fatty oil obtained from the coconut. It is edible and is extracted from the kernel of the meat of matured coconuts harvested from the coconut palm. It contains no hydrogenation and contains 92% saturated fat. Like all fats, coconut oil is a blend of fatty acids, which this contains an unusual blend of short and medium chain fatty acids. This unusual composition is where all the health benefits arise from!





What are some of the benefits of coconut oil?

It curbs sugar cravings and energy slumps

- Anyone with a sugar addiction can help get rid of your sweet tooth cravings! Because these medium chain fatty acids go straight to your liver to be used as energy, coconut oil is a source of instant energy to your body, much like when you eat simple carbs. ALSO, opposite from your simple carbs that spike your insulin levels up, coconut oil DOES NOT SPIKE insulin levels in your bloodstream. Therefore, this saves you from that energy slump you feel in the afternoon and helps your cravings later towards something as a pick me up for energy. It also helps to stabilize digestive hormones so you are not constantly hungry and it boosts your metabolism!

Can reduce cholesterol
It has a saturated fat called lauric acid which has been shown to increase the good cholesterol, HDL in the blood to help improve cholesterol ratio levels. It can also help restore normal thyroid function. When the thyroid does not function optimally, it can contribute to higher levels of bad cholesterol

Helps to maintain weight

It has been shown that breaking down these types of healthy fats in the liver leads to efficient burning of energy. According to Dr. Oz, in a 2009 study, women who consumed 30ml of coconut oil daily for 12 weeks not only did not gain more weight, but actually lowered amounts of abdominal fat, which is difficult to lose and also contributes to heart disease.
Another study found that 15-30 grams of coconut oil per day increased 24 hour energy expenditure by 5%, totaling about 120 calories per day! Which means it can lead to significant weight loss over the long term!

Kills Bacteria, Viruses and Fungi
This means it helps to fight off infections! It's been shown that these substances kill the bacteria Staphylococcus Aureus (very dangerous pathogen) and the yeast Candida Albicans (yeast infections common in humans)

Good for skin and hair
Is has good amounts of the antioxidant vitamin E which is very protective. Studies show that individuals with dry skin, the use of coconut oil can improve the moisture and lipid content of the skin.
  

Here are some other many useful ways in which you can experience the benefits of coconut oil in your every day life!

Comparison of Coconut Oil to other oils!

Sweet Potato Oat Bars

Who doesn't love sweet potatoes?!! I LOVE me some sweet potatoes and sometimes switching it up and having it for breakfast or as a snack is great... because eating it just like aregular baked sweet potato can get boring.

Some FUN FACTS about Sweet Potatoes:

- High in Beta Carotene and vitamins E and C, also has other nutrients such as potassium, iron and vitamin B-6

- Good source of fiber if you eat the skin with it

- These are fat-free and cholesterol free!

- Helps to prevent heart disease and cancer, bolsters the immune system and even slows aging by promoting good vision and healthy skin. 

- Have been recently reclassified as an "anti diabetic" food.

- They are anti-inflammatory and can protect against emphysema

- Is considered a Superfood

AND I LOVE finding recipes in which you can make a bunch of it and take it to go so that you have some different options during the week. I'm not a mom but I know lots of busy moms would be able to understand!!

SWEET POTATO OAT BARS

Makes 24 Bars, 2" x 2"

Prep Time: 10 minutes

Total Time: 80 minutes

INGREDIENTS:

1 TBSP Extra Virgin Olive Oil

5 Sweet Potatoes, washed and trimmed of fibers (try getting same size potatoes)

4 Cups oats

3/4 Cup Almond Milk with 1 TBSP Lemon Juice

1/4 Cup ground flaxseed

1/2 Cup All Natural Pure Maple Syrup

2 TBSP Pumpkin Pie Spice

2 TBSP Coconut Butter

1/2 Cupe Dried Fruits (your choice.... raisins, dates, cherries, blueberries...etc), Chopped

1/2 Cup unsalted nuts (your choice.. almonds, walnuts, pecans.. etc), chopped

DIRECTIONS:

1) Preheat oven to 350ºF. Prepare 9" x 13" baking dish by coating lightly with olive oil

2) Prick sweet potatoes all over. Place in oven and bake until tender. Remove from oven and let cool. When cool enough to handle, remove potato peels and place flesh in large mixing bowl. Leave oven on and set heat to 400ºF.

3) Add all remaining ingredients to sweet potato mixture. Mix well.

4) Press onto prepared baking pan. Bake for 30 to 35 minutes or until golden on top.

5) Remove from heat and let cool. Cut into squares.

Nutritional Facts per Serving:

Calories: 189

Calories from Fat: 43

Protein: 6g

Carbs: 31g

Total Fat: 5.5g

Sat Fat: 1g

Trans Fat: 0g

Fiber: 4g

Sodium: 20mg

Cholesterol: 0mg

Sugar: 8g

Recipe Courtesy from Tosca Reno, Eat Clean Diet Recharged Book pg 206

Baked Parmesan-Dijon Chicken

Serves 6

Prep Time: 5 minutes or less

Total Time: 30 minutes

INGREDIENTS

3/4 Cup bread crumbs, seasoned

1/4 Cup Parmesan Cheese

3 TBSP oil

1 TBSP White wine Vinegar

2 TBSP Dijon Mustard

1 3/4 pounds chicken breast, boneless

DIRECTIONS:

1) Preheat over to 375ºF and spray 13x9 inch baking pan with cooking spray.

2) Mix bread crumbs and cheese and spread out on a plate. Mix oil, vinegar and mustard in another dish.

3) Dip chicken into oil mixture, then press into breadcrumb mixture to coat. Place in prepared baking pan.

4) Bake, uncovered, for 25 minutes, turning once, until juice of chicken is no longer pink when centers of thickest pieces are cut.

5) Serve with desired sides!

Nutritional Facts:

Calories: 270

Calories from Fat: 100

Total Fat: 11g

Sat Fat: 1.5g

Cholesterol: 75mg

Sodium: 480mg

Total Carbs: 10g

Dietary Fiber: less than 1g

Sugars: less than 1g

Protein: 30g

TURBOFIRE!! Burn TONS of CALORIES!

                               WHAT IS TURBOFIRE?!

TurboFire is a crazy-intense and crazy-fun cardio program designed to awaken your inner athlete and help you get a leaner, sexier body FAST! This 90-day program is packed with kickboxing drills, aerobic exercises and intense intervals perfectly choreographed to the hottest music, so you stay motivated to push hard and get awesome results. Chalene Johnson is the trainer for this program and you'll be hooked on the adrenaline high, burning tons of calories, and shedding those extra pounds! She'll keep you motivated with her fun moves and energy!





WHY IS IT EFFECTIVE?
It is High Intensity Interval Training, also known as "Fire Drills" so you burn up to 9x more fat and calories than with traditional cardio. This means working out at your max in up to 1minute intervals, followed by a short rest. This is the kind of athletic training that top athletes do to get in amazing shape, because it ignites the AfterBurn Effect, where your body continues to burn calories long after you workout is over. Who doesn't want to continue burning calories after their workout right?! The workouts are tough, but there's always a modifier and Chalene even includes low-impact classes so you can still get incredible results without jumping.

WHAT MAKES TURBOFIRE UNIQUE?
TurboFire is set to the hottest music that pushes you beyond your limits every time. More intense but less "dancy" than Turbo Jam, it can be used as a graduate program for Turbo Lovers. Other extreme programs, like ChaLEAN Extreme and P90X, focus on building muscle and burning fat through weight training. TurboFIre, along with its HIIT training, helps you achieve your maximum transformation faster than any other cardio program. And unlike Insanity, the TurboFire program can be repeated indefinitely.

What do you get in the Challenge Pack?
- All Challenge Packs comes with a FREE Beachbody Coach (Me!)
- 30 VIP Trial Club Membership (can cancel after the initial 30 days)
- 30 Day Supply of Shakeology
- Enrollment into my Exclusive Accountability Group

Base Kit
12 Workouts on 5 DVDs (approx 30 minutes a day), PLUS BONUS DVDs (Keep on Burnin with 2 Bonus Workouts) if purchased through me!
Quick Start Guide
Fire Starter Class- Breaks down each TurboFire move
Fuel the Fire Nutrition Guide
TurboFire Class Schedule- Takes the guesswork out of working out!

Deluxe Kit
Everything above but also includes the Thigh Firming Band and Pink Toning Band with Handles

Deluxe Kit Upgrade
Everything above with 5 extra workouts(HIIT 30 Class, Fire 60 Class, Sculpt 30 Class, Tone 30 Class and Core 20 Class)

WHAT RESULTS CAN I EXPECT?!

So if you're ready for the challenge and want to BURN TONS of calories, better start now!!

BUY A CHALLENGE PACK

FRIEND REQUEST ME ON FACEBOOK

SPECIAL FOR MOTHER'S DAY!!!